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Quad Routine

Quadricep Anatomy

This is a legs routine, designed to build new size, strength and detail into your quads.

Leg Extension – 4 sets, 30, 25, 20, 15 reps superset with
Bodyweight Walking Lunges – 4 sets, 24 steps

Leg Press – 4 sets, 20, 12, 10, 8 reps superset with
Bodyweight Sissy Squat – 4 sets, 15 reps

Hack Squat – 4 sets, 15 reps superset with
Bodyweight Squat – 4 sets, 20 reps

Make sure when doing bodyweight squats take them to parallel then come to a point just short of full lockout to keep constant tension in the quads.

Rest 1-2 minutes after each superset grouping.

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Decline Cable Crunch

Decline Cable Crunch

Abs with a emphasis on the upper abs.

Best In Workout:
In general, always do abs last in your workout, following your major bodyparts. But within your ab-specific training, put this weighted crunch before your bodyweight moves.

Sets & Reps:
Perform 4 sets with 10-15 reps

Place a decline bench near a low pulley (your head nearest the stack). Most gym have portable abdominal benches, so drag or carry one to the pulley station. Place it a couple of feet away from the stack so that when your grasp and place the rope in place, the weight rises off the stack and will not touch down between reps.

Hook a rope attachment to the cable and hold the handles tight to your body outside your ears. You can also grasp both ends of the rope and hold them on one side of your head. The emphasis is not altered all that much and could be more comfortable and practical depending on the attachment. But if your do so, be sure to transfer your hands to each side of your head from set to set.

Range Of Motion:
Crunch up as high as possible, bringing your elbow toward your quads. Because you are holding a cable that provides constant tension, you can raise your body as high as possible. In other words, you do not have to stop short of perpendicular to the floor as you do during your bodyweight version to keep the abs engaged and stimulated, but come up as high as you can go. Try not to pull through your quads to lessen the engagement of the hip flexors.

Back To Start:
Squeeze your abs hard and then slowly lower yourself to the start position and repeat. Feel free to come all the way down until your head touches the bench, but if you want to make it more difficult, stop just short of letting your shoulder blades touch the bench. Either way, do not let the weight plates touch down at the bottom of each rep.

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Letting Your Knees Travel Too Far Forward During Lung-Type Movements


Keep your knees behind the plane going straight up from your toes for knee safety.

Behind the Blunder
If you have healthy knees, this blunder might not apply now, but if you ignore this today, one day it might hit a nerve. Lunges, which used to be thought of as a female-driven exercise, are so popular and beneficial that they have been embraced by most males, and for good reason. Despite popular belief, the lunge is not just for the glutes, but it also blasts the quads and hamstrings, making it a great move for the entire lower leg. Whether you use just your bodyweight, dumbbells or a barbell across your back, the message is clear: Keep your front knee back and do not let it travel beyond the vertical plane of your toes. The sheering forces caused by the lunging motion can be fatal to the knees in the long run.

The Fix
If you find you let your knee travel too forward, try the split lunge for a few sets. Unlike the standard lunge in which you step forward and then press yourself back up to the starting position, with a split lunge, once you get into a lunge position you stay there. Practise the up-and-down motion of the lunge concentrating on keeping your front leg bent at 90° in the bottom position. This will help you remember that the entire leg is working in concert to perform the lunge. Although some trainers would disagree, the back leg is also hard at work because you have to press through the back leg to raise your body. After some split lunge practise, try the standard lunge, remembering to use both legs to control the entire sequence.

Stand erect with a dumbbell in each hand, arms out to your sides. Keep your head straight, chest up and abs tight.

Take a long step forward with one foot. Bend both knees to lower yourself, making sure your front knee does not pass your toes. Stop just short of your rear knee touching the floor and reverse direction, driving though the heel of your forward foot and the balls of the trailing foot to return to the start.

Leg Remedy: Dumbbell Lunges Corrected
Think “straight up and down” as opposed to “forward£. Once you have re-trained yourself to keep your forward knee back and you have realised that both legs help in raising the body, the last element is to imagine a string at the top of your head pulling you straight up to the ceiling on each rep. The up-and-down motion will provide an additional level of safety for the front knee while also helping you target the quads, hams and glutes. Finally, to help solve the problem, take a good, long stride. Many people suffer from knee problems during this move because they are not steeping our far enough.


Most Effective Ab Exercises

The Biomechanics Lab at San Diego State University conducted a study to analyse 13 of the most common ab exercises and then ranked them from best to worst. Exercises included in the study were traditional crunches, modified crunches, partial bodyweight exercises, and exercises using home and gym equipment. Researchers measured activity in the upper and lower rectus abdominis, external obliques, and the rectus femoris. Exercises requiring constant ab stabilisation and body rotation created the most muscle activity in the obliques. The best exercise for working the obliques are the captain’s chair, bicycles and reverse crunch. The best exercise to target the rectus abdominis are the bicycles, captain’s chair and exercise-ball crunches.

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Pull-upsThe pull-up targets the latissimus dorsi muscle found in the back. The illustration shows which other muscles the pull-up works on as well.

– Grasp a fixed overhead bar with a wide overhand grip.
– Hang freely from the bar with your arms fully extended and your ankles crossed behind you.
– Contract your lats to raise your chin to the bar.
– Concentrate on keeping your elbows out to your sides and pulling them down to your sides to lift yourself.
– Hold momentarily at the peak-contracted position before slowly lowering to the starting position.